Hemorrhoids are swollen and tender blood vessels in the rectal region, and can make some types of physical activity quite uncomfortable. Although they can be sensitive and painful to navigate, they are very common; many adults are affected by some degree of hemorrhoids at some stage in their lives, especially as they begin to age.
Exercise and daily movement is such a pivotal part of a healthy lifestyle, so it’s important to find a regimen you enjoy without causing or aggravating your hemorrhoids. If you’re a keen runner, you may be wary of this type of exercise, but there are numerous ways to manage it safely. Keep reading to learn more about the links between hemorrhoids and running, and what you can do to adapt your exercise regimes accordingly.
Disclaimer: I’m an experienced runner, but I’m not a doctor or health professional, so if you have any medical questions on this topic, please contact your doctor.
The Link Between Running and Hemorrhoids
There is no direct link between running and hemorrhoids, so it’s unlikely that this type of exercise is the main cause if you’re experiencing symptoms. In fact, movement and physical activity is actually known to improve hemorrhoids in some cases, as it boosts circulation and regulates bowel movements.
With that being said, it’s important to find a balance between gentle exercise and strenuous movement which could put pressure on your pelvis, abdominal muscles and buttocks. Moderate exercise will usually be recommended to manage hemorrhoid symptoms, as sedentary tendencies can put you at greater risk of developing hemorrhoids. All in all, there is no direct correlation between running and hemorrhoids, but it’s important to conduct physical activity that doesn’t cause your symptoms to worsen.
Risk Factors for Hemorrhoids in Runners
Going running is completely safe if your hemorrhoids aren’t too painful, and they’re free from excess swelling. However, you should steer clear from sprinting and prolonged distances if you don’t want your symptoms to worsen. As a runner, you may also want to incorporate weights, resistance exercises or kettlebells into your workouts, but this may not be the best idea if you have hemorrhoids. Lifting heavy weights can cause stress and strain on the area, so it’s best to save these effective workouts for when you’re hemorrhoid-free!
If your hemorrhoids are large and tender, you may find running quite uncomfortable. If you’re unable to run with ease, it may not be worth the risk. Running with irritated hemorrhoids could cause you more pain and potential stomach upsets whilst you’re out on a run. If it doesn’t quite feel right, it’s best to try another form of exercise, or consult your doctor for further guidance.
Tips for Preventing Hemorrhoids While Running
The most effective method to prevent hemorrhoids is to adhere to a healthy lifestyle with a well-balanced diet. Going on a short, steady run should not put you at risk of developing hemorrhoids, but there are other things you can be doing alongside your running regime to reduce your risk factors.
As well as finding a steady pace on the treadmill and avoiding ultra-long distance runs, you should also think carefully about what you consume before, during and after your runs. Be sure to drink plenty of water and fill your plate with additional fiber to avoid constipation. You should also wear breathable running clothing as much as possible to prevent any unwanted irritation.
Managing Hemorrhoids for Runners
If you need to take a break from long distance running due to your hemorrhoids, you may want to turn to another type of exercise to keep your body moving and in shape.
It’s best to opt for medium intensity and low impact exercises that don’t put pressure on your rectum or pelvis. You may find that Pilates and slow-paced running is a good combination to try if you’re hoping to prevent or manage your hemorrhoids.
Gentle yoga poses may also be an effective way to prevent strain and irritation, especially if you opt for moves that are slow and controlled. Yoga flows may also help you to strengthen your abdominal muscles which can help to ease hemorrhoids and prevent them from worsening.
All of the ideas mentioned above are subject to approval from your doctor, so please don’t try any new forms of exercise if you are experiencing hemorrhoid symptoms.
Seeking Medical Advice for Hemorrhoids and Running
If your hemorrhoids are causing you unmanageable pain, they’re incessantly itchy or bleeding, you should make an appointment with your doctor. With their guidance and a recommended treatment plan, you should be able to find a solution to your discomfort, so that you can resume your preferred exercise regimen again.
Prevention is always better than cure, so you may want to adopt specific lifestyle choices that are known to keep hemorrhoids at bay.
Try to avoid sitting for prolonged periods of time, and take regular movement breaks if your job is generally quite sedentary. Sitting down can put pressure on your veins and cause inflammation, which may lead to hemorrhoids. Avoiding constipation and aiming for regular bowel movements will also help to reduce the risk of hemorrhoids too. Eating a balanced diet with plenty of fiber-rich, wholefoods will also positively contribute to your health.
If you’re unsure whether it’s safe to run, get in touch with your doctor and they will be able to advise you on your limits.
Final Thoughts
Hemorrhoids can prevent you from doing many of the activities you love, such as running. This can not only cause frustration, but it can also be pretty uncomfortable. We all know that running is known to help with mental health and physical wellbeing in numerous ways, so ideally you want to continue with a steady rhythm of exercise whilst you navigate your symptoms. All in all, if you drink plenty of water, consume a fiber-rich diet and keep your runs at a steady pace, you shouldn’t feel the need to stop running due to hemorrhoids.
Written by Katie McDonald, 14th October 2024
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